Tag: weight loss

Rising Up

Rising up, back on the street
Did my time, took my chances
Went the distance, now I’m back on my feet
Just a girl and her will to survive

This past Saturday I ran and completed my first Half Marathon.  I’ve shared my training journey these past twenty weeks with you all.  Finishing this race and meeting my goal was quite an emotional experience.  I’m still on cloud nine and ready for my next race in just four short weeks.  During the endless miles you question your sanity and swear you won’t ever do this again.  But, much like childbirth, as soon as you cross that finish you’re already forgetting all that and thinking of the next one.

The road here has not been an easy one.   I fell in love with running long ago back on the track in Middle Village.   I used to run around Juniper Park in the early hours of the morning.   I used to run with my dad and we signed up in local races.  In this picture I think I was 19 or 20.

Dad was always faster than me and a man of few words.  But we had a great time training, talking as we ran miles around the park and racing together.   I know Dad wished he could have run this one with me too and he was my first after race phone call.

My long time friend showed up in Bethlehem to surprise me.   We’ve been through so much of life together.  We grew up together and she was my maid of honor at my wedding.   After kids and marriage and moving far apart, seeing each other often was challenging.   Running has brought us many opportunities to meet up at races.  We’ve had so much fun on what I lovingly call runcations.   Though she was sitting this one out with an injury, having her and my husband at the finish line meant the world to me.

Running 13.1 super HILLY miles was probably the hardest thing I’ve ever done.   The process of training, getting seriously hurt twice, coming back and finally getting it done has taught me so many lessons.   Though it may sound cliche, never give up was the most important thing I learned.  It would have been far easier for me to walk away from this goal.  Nobody would have blamed me for doing so either.   Had I done so I wouldn’t have felt the joy of accomplishment – the moment is indescribable truly.  Here are the main life lessons I learned through this process:

  • Anything is possible
  • Hard work pays off
  • The joy when you get there is what motivates you through the pain of training
  • Friendship and love trumps all else
  • Memories are forever
  • Consistency is the key
  • Listen to the signals your body gives you
  • Stick to the plan

Next up for me are two more half marathons – Philly in four weeks and Tobacco Road, NC in March.   Then I begin training for my next goal of a full marathon – 26.2 miles.    I’ve got my spot in the 2017 NYC Marathon ready to go.   Best of all, I get to run it with my dear friend Helen.   Together we will rise up from anything life throws our way and get it done.

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The Show Must Go On

Week 19 of my training plan, one week from race day and I get sick.  Can you imagine?   I’m pretty resilient and thanks to my job, so exposed to germs, I rarely get sick.  But this week started with a major allergy attack on Monday.  No big deal but it decided to settle in my chest.  All week I’ve had sore throat, fever, chest congestion and a very crazy stomach situation.   You’re kidding me right??

Well, we never know what curve balls life will throw at us. What we do know and can control is our response to them.  Thankfully I’m in a taper week so my total mileage this week was only 20 miles.  I thought about not running only once, yesterday.   I felt terrible and my stomach was making getting out difficult.  I had to make the choice and I chose to push through and get it done.   It was a very interesting 45 minute, 3 mile run.  I then went to work.  Spent four consecutive hours, with no breaks meeting with individual teachers discussing their baseline results for students.  I then came home, cooked dinner and finally climbed in bed to rest.

Today I got up and out and now I’m off until Monday’s run.  I’m not trying to brag here, because it surely wasn’t fun or pretty running with what feels like an elephant sitting on my chest.  Rather, I’m telling you this because as I ran today I thought a lot about my students.

What saddens me is the role models our children have in this crazy world.  Society raises up lots of “perfect” people and kids look up to them.  Athletes who are the star of the team, reality TV stars who splash their lives all over social media, smart business men and women whose book, or idea made them rich.   That’s all well and good, but what our kids really need to see more is the average person out there struggling to overcome.  What they need are role models who are striving, many times against all odds, to accomplish something.   Many kids don’t have a vision for that.  They have no idea that Tom Brady has to actually work hard to be who he is.  Or that as a young man he likely struggled to make a team.  They don’t get to ever see, or hear about that.

Why you may wonder is that so?  It’s because watching someone struggle is not perceived as a thing of beauty.  In fact, most people turn away from it, or worse laugh at it.  We have been brainwashed to feel we are less than perfect if we struggle.  So, many people are embarrassed to get out there because they don’t want others to see them struggle.  They associate the struggle with weakness, or failure.

It is my hope that we find ways to be better role models for all kids.  Let them see the struggle and the power that happens when you push through something on your way to reaching your goal.  When I finished my running work for the week, I felt empowered that I got it done in spite of being under the weather.   Had I not pushed through I would’ve felt quite different.  Kids need to see that so they can develop a vision for the rewards of hard work.  Glorifying stars and athletes only gives kids the vision of the results of hard work, not the struggles that came first.

Be the change you want to see.  Make sure you are open and honest about what it took to get you the successes you enjoy.  You never know who you are a role model for. Share publicly your whole journey in the hopes that others will be inspired and learn that hard work truly does pay off.

Goals

Today was my last long run prior to the race.  Now I begin two weeks of tapering down to resting a few days before the race.   It’s funny that a 90 minute run now seems like a short run and a gift.  There was a time that 90 minutes was a real stretch run for me.  I remember struggling in the summer to hit the 90 minute target on vacation.  I used to average 3 miles and under on my short runs, which took just over 30 minutes.  Now I average 60 minutes most days and about 5 miles.  I find those days to be easy runs.  It’s funny how things change when you put your mind to something and set some strong goals.  Honestly, without the goal of running this half marathon, I’m not sure I’d even be back to running after my stress fracture.

How exactly does the right goal help?  It’s been my target for what I am trying to accomplish.  It’s what I’m shooting for and aiming to accomplish.  It provides me a strong layer of motivation and focus.

Today my determination was put to the test.  Yesterday, I ran close to 6 miles in the pouring, cold rain.  I was drenched and cold.  I didn’t have enough time to properly stretch and foam roll because I had to get to work.  Today, I was facing 12-13 miles and knew my legs would be tired.  I wasn’t expecting the pain to hit my bad leg before mile one was even complete.  I actually had a moment of panic and thought of calling for a pick up or turning around and walking home.  The pain was eerily familiar and in that same spot.  But, I knew this was my last long run prior to tapering and I really had wanted to get it done.  I kept going a bit, but the pain was getting worse. I was almost in a total panic at this point.  I couldn’t have come this far only to have this hit me two weeks out from my race.  Finally, I had to stop and walk.  I decided to stretch right there on the road and see if it helped.  I stretched out my quad and hip and then decided to try again.  I vowed to go super slow and easy and see if it loosened up.  Thankfully it did and I got the run done!  I was super proud and happy to have completed the run and not be in any pain.  Honestly, without the GOAL of my race in two weeks and the GOAL of the last long run, I truly don’t believe I would have continued.  I would definitely have turned right back around and gone home.

The goal was my motivation today and it made me try to do something that would allow me to get the run in.  The training plan also provided me strong motivation as I knew this was it, the last long run prior to tapering.  There was something so exciting about knowing I was in the home stretch.  This made me realize why I have failed so many times before to reclaim my health.  I’ve never set a goal other than one based on the total number of pounds I would lose.  Today I finally realized I’ve been setting the wrong kind of goals for myself.  My goals were actually too narrow and based on the wrong thing.  You see, I just set a goal to be a certain weight and when I didn’t reach it I felt like a failure.  There really was nothing to celebrate along the way because I never was able to hit my unrealistic target weight.  Had I set a broader goal, like being able to run a half marathon, followed by a full marathon, I would likely have had more success.

At this point, I don’t even really get on the scale much.  I weigh in just once a week now just to be sure I’m around the same weight with no major fluctuation up.  I used to weigh myself every single day, sometimes twice and then fret about it all day.  I don’t measure myself more than once a month, if at all.  I can generally tell by how my clothes fit how I am doing.  My broader goals have freed me from the confines of the minutia of weighing, measuring and fretting.  I measure my success now by how I meet the requirements of my training plan.  Did I get all the runs in and meet time targets?  Did I meet my heart rate targets?  This is something I struggle with.  I am averaging above the 140 target for most runs, but have given myself a pass on that.  I am running comfortable at 146-150 bpm and decided it’s just not worth stressing over.

My broader goal also motivated me to connect with a great nutritionist who has helped me learn how to fuel my longer runs.  I’ve tried my whole life to avoid vegetables at all costs.  Now that I know it is the fuel I need to meet my goals for running, I’ve been slowly learning to add vegetables to my diet.  I’m eating things I thought I’d never eat.  I even finally tried salmon.  I’m noticing how I feel on runs and track it directly back to my nutrition.  Isn’t it amazing what the right goal can do!

Once this race is behind me, I plan to start shooting for my next goal.  I will spend the rest of the winter running in heart rate zones trying to build some speed.  Then in the spring, I will begin to get ready for the full marathon distance.  I will continue to add more vegetables into my daily diet and learn new and exciting ways to cook them.  I think I’m finally on the path to wellness.  Hope you are too!

 

 

 

 

Run like Shalane

This is the last of my three part series in which I’ve shared what I’ve learned during my twenty week training plan for an upcoming half marathon.  I’ve drawn some connections between this training and teaching, because as an educator these are the things I think about.

This week’s long run was twelve miles, so I had a lot of time to think.  I was focused on the strategies I was using to make it through the run when the going got tough.  I quickly realized my strategies were those familiar to educators, one of which I typically am not a fan of.   This run gave me a new perception as to how the strategy could possibly be used with students.

Two things I’ve noticed over the past weeks are: 1) Running is easier when you find a rhythm; and 2) Visualizing and self talk can help you find that rhythm.  It often takes me some time to find my rhythm on a run, but once I do it feels so natural and smooth.  It’s a feeling of your body working in tandem,  your legs, arms and breath are all moving you along fluidly.  You often feel like you could continue on in this way forever.  It’s not always easy to find that rhythm and one of the strategies I use to get there is to visualize what I’m seeking.  I often picture Shalane Flanagan whom I watched intently running during the Olympics.  I clearly saw an example of someone running with rhythm during her beautiful marathon run.  On my long runs, I use self talk to say, “Run like Shalane” (albeit without the skinny body and lovely little shorts) and visualize myself running as I saw her do it.  I also remind myself to use those darn glute muscles when I tire and find myself relying too heavily on my quads.  That self talk sounds like, “Use your ass you ass.” and I visualize pushing through with those powerful glutes.  Once I hit the feeling of running in rhythm I continue visualizing looking like Shalane as I run to maintain it.

There are portions of my run, discussed last week as the wall, where the going can get tough.  Today it hit around mile 9 and I knew I had a long way to go to reach my target.  I kept going back to these strategies and filling my mind with them.  They helped me continue on by filling my head with positive self talk, essentially staving off negative thoughts of pain and discomfort.  They also helped provide me with a strong focus on what I was trying to achieve.

Now, I’ve never been a huge fan of using visualization in an educational setting.  Part of the reason for that was the way I often saw it used.  Teaching children merely to draw what they see when reading is not enough to employ the true power of this strategy.  Yes, it is a way to show children in a concrete manner that we all bring our personal schema to the table when reading and our perspectives can be quite different, but this in and of itself is not the true purpose of visualization.  Through my time spent “running like Shalane”, I’ve come to understand better the power of visualization.  In this context, it was about knowing what I was trying to achieve and imagining myself doing it.  This process strongly focused me on the work at hand.  Imagining my glutes powering me up a hill truly enabled me to feel them as I was so focused on that part of my body.  Imagining I’m moving like Shalane gave me strong concrete imagery of what it should look like.

My thoughts on this run were that the rhythm of running can be equated to the rhythms of learning, which in my mind are found in consistency of instruction.  When you find your rhythm during a run the movement becomes fluid.  When teaching our students, we need to provide them opportunities to find their rhythm to become fluid learners.  The best way I can think of to accomplish this is to be very consistent and intentional in our instructional approaches.  Providing clarity to students of the learning expectations and end goals of instructional units is critical.  If we constantly introduce new information, change direction, or rush through curriculum our students are deprived of the opportunity to find the rhythm of learning.  Instead, they are left expending their energies trying to make sense of what they are learning and figuring out how it all connects, if at all.   Keeping our instruction clear, organized, connected and relevant will help ensure they find their rhythm and get into the zone of purposeful learning.  I believe it would improve engagement exponentially as well.

Two strategies I relieved heavily on to find my running rhythm were self talk and visualizing.  In order to get students to utilize these strategies in an educational setting, they need to clearly know what their end goals are.  These questions must drive our instructional planing to provide our students with purpose and relevance – 1) What am I learning?, 2) Why am I learning this? and 3) How is this learning relevant to my life?   Providing exemplars, as in my case Shalane Flanagan did, gives students concrete examples of what they are trying to achieve.  These exemplars should come in many forms including written models, visual models and whenever possible examples of people who are utilizing the learning in the real world.

Self talk can provide our students with both focus and perseverance when the going gets tough.  It could help them stick with tasks that are challenging and enable them to feel the joy of that aha moment when they “get it”.  I believe it would also help boost our students’ self esteem and make them more willing to engage in the learning process, which at times can seem so daunting.  Positive self talk can be taught to all kids, even our youngest learners.  Perhaps it can offset and crowd out those negative thoughts that fill the minds of so many today.

The best part about these strategies is they are not restricted only to use for running, or teaching.  They are life skills that can be used to support you in almost any situation.  Dieting is one simple example I will use to illustrate this.  When you are dieting you can, and should, heavily rely on positive self talk and visualization.  Focusing in on your end results and visualizing yourself there can be extremely helpful.  People have always placed a photograph on their refrigerators, why not imagine yourself instead.  Getting in a rhythm of food prepping and eating will certainly help you reach your goals. When you really think about it, it all feels so simple, as it should.  One step and day at a time.

 

 

 

 

Drive

I’ve been wondering what makes me get out of bed and hit the pavement when it’s still dark out and most people are sleeping.  In rain, and cold I’m out there.  Some might be quick to say it’s my passion for running.  While I agree there is some level of passion for running that drives me, I know there’s more to it than that.  That’s surely the obvious answer, but anyone who runs knows that passion wanes rather quickly when pain and discomfort of the long run sets in.  The same can be said about dieting to lose weight, passion for that surely wanes when the scale fails to move.  I’ve thought a lot about why I do what I do, especially this morning when on the first block of my run I had pain in my bad leg.  What was it that pushed me to continue running and complete the full 2 hours and 10 minutes planned for this morning?  It would have been so easy to go back home and climb back in bed.  Surely my pushing through today didn’t have anything to do with passion.  It was most definitely about grit, mental toughness and drive.

So, what actually motivates me then?  Well, anyone whose read Alfie Kohn’s, Punished by Rewards, knows intrinsic motivation is more of a driving force.    Extrinsic motivation really only works for so long and lord knows it’s not the race medal that motivates me, though they are pretty.  If I had to say what motivates me, I’d have to say it’s the drive to succeed and that is most definitely intrinsic.  But, even motivation and drive alone are not enough to carry me through the miles after I hit what’s often referred to as the “wall”.  The wall, or that moment when I feel like I’m wearing concrete shoes and can’t possibly go another step, I’m not feeling very motivated.  So what is it really that keeps me moving?

I believe it’s my drive to succeed at anything I set out to accomplish.  I refuse to quit or give up on anything I want to do.  It’s the thrill of the conquering that motivates me, which is kind of similar in shopping terms to the thrill of the hunt.  I am driven by the belief that I can and will accomplish anything I seek to do.  When I get something in my head that I want to do, I keep plugging along until I get it done.  It’s never easy, but I live for the adrenaline rush of trying.

This morning I wondered, how can we teach this type of mental mindset to our young students.  How can we teach them to push through even if it’s hard, or they fail at their first attempts?  There’s tons of research out there on this topic, but I wanted to connect these questions to what I’ve learned through my training for this marathon.  I believe for me the true reason I keep going out there and running is found in my drive to succeed.  I am self-motivated yes, but I’ve also set up systems to keep pushing me along.  I believe these systems, when employed, keep me going and could definitely be taught to kids.

First, let’s look at motivation.  Motivation is definitely part of the equation, but it has to come from within.  Lose the stickers and rewards and you’ll have better success keeping students motivated long term.  You might save some money and time here too.  In my training plan, I am motivated by the tracker found in my Strava and Map My Run apps.  These trackers analyze my run for me and provide me with lots of glorious feedback to get excited about.  For example, when you run the same route repeatedly it does a great comparison.  I love to see the message – “trending faster ‘- pop up when I’m done.  I also like to see the miles increasing.  For students, we can set up these types of systems easily.  For instance, teach them to self-monitor their progress toward meeting goals.  They too can watch their growth over time and gain motivation from their progress.  The reward is found in growth over time, not the sticker!  Couple this with providing lots of feedback along the way.  Feedback is highly motivational and will keep them on track toward meeting their goals.  There’s truly nothing less motivating than doing the same thing wrong over and over again.  The outcome never changes and the efforts begin to feel like a total waste of time.  These feelings often lead to the “why bother” syndrome.

Now let’s look at grit and the ability to push through when giving up seems the easier option.  One thing I did with this training plan was to make my journey public.  I set a goal, shared it publicly and set up systems for holding myself accountable.  To increase accountability,  I joined a community of runners who have goals similar to mine.  We hold each other accountable, and when we have those dark moments we push each other out the door.  There is most definitely a desire to not disappoint this community.  Their successes motivate me, as I’m sure mine do them.  This idea can easily be set up for students, yet is often not valued as a critical component of learning.  Students must be connected to a community of learners.  They should be taught to support each other on their journey toward meeting common goals.  They should be celebrating personal victories along the way and pushing each other when the going gets tough.  Most times this doesn’t happen as many classrooms are not set up that way.  Teachers who take the time to create a positive learning community will notice the difference it truly makes.  I can tell you without my TLAM tribe I might have rolled over a few mornings.  Knowing my peers were part of my journey pushed me to get out there.  Students are highly motivated by interactions with their peers.  They may not mind disappointing us from time to time, but they surely do not want to disappoint their peers.

All of these ideas are not limited to running, or education.  They are life skills that would benefit anyone on a quest to accomplish any goal, including becoming more healthy.

  1. Find something you want to accomplish that you enjoy, or are passionate about accomplishing.
  2. Set long term goals for yourself and track your progress toward meeting them over time (Use data sources to track)
  3. Share your goals publicly to create levels of accountability
  4. Practice and practice some more
  5. Join and be an active participant in a community of people who have similar goals (social media or live) to create another level of accountability
  6. Share your goals with the community and celebrate all victories along the way
  7. Lift each other up in dark times
  8. If you don’t make it the first time, try and try again.

I hope you meet your goals.  Me, I’m in the midst of my third try to get there.  In just four short weeks I will get the chance to try again and I can’t wait!

Feedback

Today was my long run and boy was it hot out there on the roads.  This was my longest run on the schedule so far and it provided me plenty of time to think.  The focus of the run was time on my feet, so two hours and forty minutes was on the plan.  This run wasn’t about pace, but rather mental toughness and stamina.

When I run, I always think about the training plan I’m using and the parallels it has to education.  Yes, educators think about things education when they run, shocking I know.  This past week, I was sharing with my colleague some of the parallels I’m seeing between my running plan and teaching.  Today, I was framing out this week’s blog in my mind and decided to share my thoughts on the connections between being #coachedandloved and teaching.

Many of you know by now I’m training for a half marathon in October and hopefully the full NYC Marathon in 2017.  What you may not know is that I’ve been training for this half for years.  This is my third attempt to get there, so nobody can say I’m not persistent.  Twice before I’ve tried to get there and twice before I’ve crashed and burned.  This time, I was determined to make it so I decided to try something different.  I decided to join a running group and work with a coach.  Best darn decision I ever made and best darn money I ever spent.  I have learned so much about myself, running and yes, even education.

When I first started working with Coach MK, I was speaking to her about my history.  I then launched into the usual self doubt that maybe I’m just not cut out to run a half.  Maybe I’m too old, too physically unfit, all the usual self deprecation.  Well she cut me right off and actually yelled at me.  She said stuff like, “Don’t you dare start with that crap.  What would you tell a kid in your school that said this stuff?   How dare you quit on me before we even started working together.  You haven’t even tried and you’re already giving up?”  And on it went.  She was definitely NOT taking any of my whining, or any of my excuses not to try. Man, she was really going to make me do this.  In connecting this to education, I’d call her approach – high expectations for all learners.  There was absolutely not one moment that this coach didn’t believe I could do it and she told me so.  She was not going to dummy down the curriculum for me, or let me have a pass.  She was going to make me work my butt off to get there or die trying.  She was firm, but I wasn’t put off by it.  I was motivated to get out there and try again, most likely because I knew she believed in me.

Then, I started following the plan she laid out for me.  She wanted me to run within a heart rate target cap of 140.  When I went out the first day, I got to my corner and I was already above 140.  WTF is going on here?  I remember walking most of that first run.  This isn’t running I thought, this is ridiculous.  How in the world is walking going to help me finish a half marathon in twenty weeks?  Why is my heart rate so darn uncooperative?  And, I can’t wait to get home to complain to her about this.  This isn’t going to work!  There’s no way I can slow down to go faster.  Ridiculous.  Connecting to education, so many of our teachers feel the pressure of racing through curriculum to fit it all into the ten month time span.  There is hardly time to slow down because they feel they have to cram it all into their students heads.  After all, they are responsible for “covering” the curriculum.  Teach, teach, teach and teach.  But what about the kids?  Are they on the path to learn?  Or, are they on the path to crash and burn like I did?  I’d say many are on the path to crash and burn because there is no way they can deeply learn all that stuff in the short span of ten months.  Well, not in a meaningful way that would allow them to apply it to new situations.

I remember calling Coach MK again and saying this isn’t going to work.  There’s no way I can walk to improve my running.  She explained to me the reasons it would work.  The reasons were based in scientific research and had proven results with many runners.  You see, by pushing my body to do things it wasn’t ready to do I was harming myself not helping myself.  This explained my constant state of injury.  I needed to work within this heart rate cap to build my foundation for running.  I needed to run in the “just right” zone for my heart and my body, not run in some preconceived notion of what it should be.  I needed to develop my heart and muscles and aerobic systems.  The connection of this one to education is simple, kids need to be doing work that is on their level at that moment in time.  Reading text that is too complex, or attempting to complete work that is too hard will not benefit students.  They need to develop their reading brains and other muscles.  If they don’t, they will not make progress and could likely give up.

During these past fifteen weeks, my coach has supported me in many ways.  I have worked on my stamina, endurance, strength and mental toughness.  She didn’t dump all that stuff on me, direct teach me up front, or talk at me.  Rather, she gave me a plan to follow for twenty weeks and set up a system in which she’d provide me feedback.  She set up a learning community of runners and gave us a space to ask questions.  Boy did we all have a lot of questions!  Each question provided more information about our bodies and this journey.  Had she told us all this stuff upfront, I’d likely not remember any of it.  But because I got the information as I needed it, it resonated with me and I can teach it to others.  For example, the first time I asked why my legs felt heavy when I run sometimes we had the nutrition talk.  Fueling? You mean the fact that I hate vegetables has an impact on my running?  Seriously, I’ve been to many nutritionists and none of them got me to eat vegetables.  But as soon as I realized it was causing me to struggle with running I began eating more of them.  When my heart rate was spiking and we had the sleep talk I realized how everything was impacting my performance.  This is the critical shift I’ve been trying to get at work – responsive teaching.  Teaching kids what they need to move forward not when it’s on your map, but when they need it.  Not an easy shift, but one that would totally change the level of impact you have on your students.  I’m living proof!  Teaching children to ask questions and seek answers.  But not narrow the focus of those questions to just the immediate task they are performing.  Teach them to ask big questions, questions of which the answers will propel them forward.  Create a plan for learning and set them out on their own a bit.  Provide tons of feedback and then more feedback and they will improve.

Finally, I’m learning a lot about myself with the goal of being more in tune with what my body needs to perform.  Why don’t we teach children to be more reflective?  Why don’t we give them the skills they need to learn?  It would be far more effective than trying to just teach them the things we know.  Slow down, set up learning plans for them and allow them to muddle through.  Provide them feedback on their progress and answer their questions about the process.  My coach doesn’t run with me ever.  I’m out there alone trudging along, yet I haven’t missed a single run.  She set up my plan and I follow it independently, asking questions and getting information on a need to know basis.  I truly believe there is a strong parallel here to teaching with common core learning standards.  I’ll continue to reflect on this during my runs this week.

 

Fall Back

It’s the most wonderful time of the year, the song associated with September and back to school time.  As a school Principal, I am blessed that in September my empty building once again is filled with the joyful sounds of children.  Those empty halls will be bustling again with the business of learning.

Unfortunately, another change to come is the amount of daylight I’ll have.  Soon my morning runs will be devoid of light and drowning in darkness.  Not much that can be done to change that.  In the past  I would very shortly begin skipping my workouts and huddling under those warm covers promising to workout after work.    But, alas that workout never seemed to happen.  Just because summer is over doesn’t mean my active lifestyle has to end.  It truly doesn’t have to be that way.

Make a pact today with yourself that you will continue on this journey.  I have already done so.  Don’t let those excuses creep back in and sidetrack you.   You know the excuses well, as do I.  Let’s take a look at the biggest ones and set up a plan to offset them.

First, I don’t have time anymore now that I’m back in a full schedule.  Well, there are 168 hours in a week.  You work 40 and sleep an average of 56, if you’re lucky.    That leaves about 72 hours.  Now, is it really true you have no time to keep exercising?   I work out at least one hour a day six days a week.  That’s only 6 hours a week minimum, which leaves me with 66 glorious hours to do whatever I want or need to do.

The second and probably the most common excuse is, I don’t have the energy to workout.   Well, first of all working out increases your energy levels so please don’t quit or you’ll have even less!

The absolute best way to offset both of these excuses is to do your workouts first thing in the morning.  This truly works, trust me.  Your energy levels are at their highest in the morning, especially if you’ve slept well (I wish).  You’ll feel energized to face your day and you won’t be drained from a full day of work.  Anytime I tried to workout after work it just didn’t happen.  I was way too tired and just wanted to get home to eat and relax.   Put your workout on your calendar and set that alarm.   After the first three weeks it will be your new habit.

I workout every morning by myself.  It’s a habit I will not give up.  I’m not going to lie and say it’s always easy.  It’s a commitment to myself that I’ve made.  With the dark mornings and possible bad weather coming I will double down my efforts to stay on track.   I hope you’ll do the same.

 

 

Delayed Gratification

We live in a world that’s moving so fast.  Anything we want is right there at our fingertips.  If you buy something on Amazon, and you can buy anything there, chances are you may receive it that same day.  People have become so accustomed to getting what they want in this buy now, pay later world.

Everything is also disposable.  When I was growing up families had one car.  Generally they kept it until it didn’t run anymore.  The only phone we had was on the wall in our kitchen and it had a rotary dial and a wire.  We had one television in the house in the living room.  Nowadays, cars are changed like underwear and almost every person has their own cellphone.  Appliances and TVs are replaced every other year.

With all this, it’s no surprise that I fell victim to this – I want it and I want it now mentality.  Click I buy a book, click my groceries are coming, click a new pair of shoes and on and on it goes.

When I signed up for coaching for my half marathon, the coach talked to me about running in certain heart rate zones.  She said I’d need to stay under 140 initially.  Ha, half a block from my house I was at that.  She said progress would come over time.  I’d have to trust the plan and put in the work and in twenty weeks I’d see growth and run my race.  Twenty weeks!!!!  Isn’t there a click or app for that??

Well, this morning on my long run I had lots of time to reflect on this journey.  I’m in week 13 and running 10 miles.  Darn she was right. Putting in the work and trusting the process had paid off.  This all made me wonder when I stopped believing that.

I was raised  on hard work pays off. I worked my butt off as did my husband to raise our three kids.  Why then when it came to my health was I always looking for the quick fix.  I knew in my heart you had to put the work in, but it was so much easier to seek the magic fix, or worse quit when it got hard.

This morning I realized it’s about delayed gratification.  The ability to delay gratification until the work is done is critical to perseverance.  Trusting that if you put the effort and work in, over time you will see results.  I’m not talking miracles, I’m talking results.  So for me today, I finally cracked 10 miles.   It wasn’t fast or beautiful but I did it.  This week my nutritional choices were on par and I felt stronger out there.  My scale hasn’t shown tremendous losses, but I’m feeling healthier.  This work is paying off.

I’m not going to say it’s easy.  It’s definitely not.  When I’m running slowly and someone speeds by, I want to say forget this heart rate and take off.  When someone offers me pizza for lunch and I want it now, but know I just had it for dinner last night, I have to dig in and say no thank you.  I have to stay the course and in time I’ll reach my goals.

I’m definitely in it for the long haul.  If I want to see changes I’ve got to put in the work.  Hope you’ll join me.  I’ve got a feeling it will be so worth it.

I Got This

Everybody wants a best friend, someone to talk them through the challenges life throws at them.  On my early run today, I found myself wishing there was someone there beside me to talk to,  especially  when my foot started to hurt.  Then I realized there was someone and  in fact there always is.  I was there.  I realized I could be my own best friend and face this challenge.

Now, if I’m being honest, I’m not always very kind to myself.  In fact, I’m often my own worst critic.  I’m very self-deprecating and can be very mean to myself at times.  I’m sure I’m not alone in that.  How many times have you chided yourself for being too fat, too pale, too slow or any other put down that came to mind in the moment?

I’ve spent a lot of time these past weeks watching the Olympic Games in Rio.  I’ve noticed many of those athletes deep in thought prior to their performances.  Some were even talking to themselves.  I’m sure they weren’t telling themselves everything that was wrong at that critical moment.  Rather than putting themselves down, they were lifting themselves up.   There’s that mind shift again! These athletes were behaving as if they were their own best friend.  They were using positive self talk to mentally prepare themselves for the challenge ahead.

Lauren Hernandez was observed many times saying, I’ve got this before performing.   And she surely did!  Lauren did not stand there and say I’m not better than Simone.  Nope, she used positive self talk and worked her way to winning medals.  In fact, she was amazing.   I also saw many runners preparing for the start of their race using self talk.

Research has proven that positive self talk can build one’s confidence and motivation.   With so many others in this world seeking to put us down, why do we do it to ourselves?   We need to shift or self talk and move away from the negative.  It’s time to become our own best friend.  I’m going to practice this strategy starting now.  No more putting myself down, or filling my head with all the things I feel I’m lacking in.  From now on,  I’m going to use positive self talk and support myself on my journey to health.   Next time I lace up those running shoes, which is tomorrow; rather than worry about it, I’m simply going to say, I’ve got this!  Then, I’ll take several deep breaths and go get it done.

 

Progress Check

Sometimes we need to give ourselves a break.  We are always so hard on ourselves when it comes to health and beauty.  So many people rely only on the scale to gauge success. I believe we need to find others ways to check in, especially if you’re feeling less than satisfied.  Don’t give up, just change your perspective and your measuring stick.

They say absence helps you to better see the changes in people.  Aging, weight loss and other life changes are more noticeable when you don’t see someone everyday.  This same principle applies to our own reflection in the mirror.

It’s always good to document your journey to health.  Weighing in is just one way to do this.   Measurements are another.   But the one which gives the most visual support is documenting your journey with photographs.

My friend mentioned to me the other day that she sees a difference in me from June to now.   I decided to look at some photographs and see if I too see a difference.

This first pair shows me in May and August of this year.  I actually do think I look healthier in August than I did in May.

The dreaded bathing suit photographs.   The green suit was taken last July and the pink suit is from this July.   I definitely see the progress here and even feel I’m walking more confidently in this year’s picture.  Who knows, maybe next year I’ll rock a bikini.

Finally, below are close ups of my bottom half.   I’ve always carried my weight here like many women do.  The first shot is from a race I ran in May of this year.   The second shot is from this July.   Only two months between these pictures and I see a big difference.   That slow heart rate running is sure helping tone up my legs.  Thanks Coach MK. #winningatlife

It is important to measure your progress on more than just the scale.   The scale often leaves me sad and frustrated.   These photograph comparisons leave me hopeful and motivated.

How about you?   How do you measure your progress?  If you’ve been stuck in a rut, dig out some photographs and hopefully find something to smile about.